Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 31 days ending Dec 31, 2005:

activity # timemileskm+mload
  Skate Ski21 42:20:24 302.92(8:23) 487.5(5:13) 3207658.0
  Road Running3 1:00:20 6.6(9:08) 10.62(5:41)181.0
  Hiking1 1:00:00 3.0(20:00) 4.83(12:26)60.0
  Walking1 25:00 1.0(25:00) 1.61(15:32)50.0
  Weight Training2 25:0075.0
  Total26 45:10:44 313.52 504.56 3208024.0

«»
3:45
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Dec 31, 2005 #

Skate Ski (KVN - skate) 45:36 [3] 12.0 km (3:48 / km)

Morning session. Couple laps no poles. Fastest lap 3:47.

Skate Ski (KVN - skate) 46:00 [3] 12.0 km (3:50 / km)

Afternoon session. Tending trail and watching brush pile burn, too. Fastest lap 3:56.

Skate Ski (KVN - skate) 52:15 [3] 12.0 km (4:21 / km)

Evening session. Started snowing, so we had to go out and ski some more. Did 10 laps to get enough to boost my season to date total to 500 km. Made it to the hot tub in time for New Years!
C • season-to-date 3

Friday Dec 30, 2005 #

Skate Ski (KVN - skate) 41:00 [3] 10.4 km (3:57 / km)

Track froze solid after yesterday's rain. Chopped up with groomer, but some spots had minimal cover so it has a few bare patches. Loose granular surface, however, is very fast.
Quickest lap 4:13.

Hiking (Jamaica SPk) 1:00:00 [1] 3.0 mi (20:00 / mi)

Easy hike along the West River looking for ice slabs. Watched Dan assault an ice face in shorts, sneakers and bare hands. But he did use two really nice ice tools.

Thursday Dec 29, 2005 #

Road Running (Cummings Rd) 19:45 [3] 2.2 mi (8:59 / mi)

Cold rain run with Dan and Casey. Had my headlamp on Dan so he could figure out why it keeps flashing off.

Wednesday Dec 28, 2005 #

Skate Ski (Prospect - skate) 2:53:00 [3] 40.0 km (4:20 / km)

With Greg checking out S Vt mountains. Expected rough frozen granular, but they had chopped it up well and groomed it smooth. It packed down hard during the day and was ok for skating.

Tuesday Dec 27, 2005 #

Skate Ski (Craftsbury - skate) 2:25:00 [3] 27.0 km (5:22 / km)

Family outing. Some packed fresh snow (2" last night) but mostly frozen base with a few lumps here and there.

Sunday Dec 25, 2005 #

Skate Ski (KVN - skate) 57:45 [3] 14.4 km (4:01 / km)

Trail set up overnight. Groomed this morning, then temps in the low 30's softened it up so it was kind of mushy.

Skate Ski (KVN - skate) 14:00 [3] 2.4 km (5:50 / km)

Greg made me do 2 laps without poles.

Skate Ski 10:00 [3] 1.4 km (7:09 / km)

2 laps around the Pines. Not bad, but not enough coverage for a serious workout.

Note

ytd - 391 km

Saturday Dec 24, 2005 #

Skate Ski (Mad Tom Notch - skate) 26:00 [3] 4.0 km (6:30 / km) +155m 5:27 / km

Narrow trail packed up Mad Tom Notch Rd to AT. Lots of work on the arms.

Skate Ski (Mt Taber Rd - skate) 54:00 [3] 12.0 km (4:30 / km) +165m 4:13 / km

Next, tried Mt Taber Rd. Packed out by snowmobiles. Temp in the 30's, so today's sleds chewed up the surface and left a couple inches of loose corn snow on top. Less work than Mad Tom, but not terrific.

Friday Dec 23, 2005 #

Skate Ski (KVN - skate) 1:00:00 [3] 13.2 km (4:33 / km)
(injured)

Warmer, just above freezing. Snow getting soft and thin in places. Have trouble thrusting on R foot, think I screwed it up with a fall out in Colorado. Tried a different boot today, but that seemed worse. Will ice and give it the normal six weeks and see if it goes away.

Thursday Dec 22, 2005 #

Skate Ski (KVN - skate) 1:04:00 [3] 13.5 km (4:44 / km)

With Greg and Dan. Mostly in the Fields with a couple loops thru the Pines. Several laps in the mid 4's. Fastest was a 4:09 pursuit where Greg gave me a head start and tried to catch up.

Wednesday Dec 21, 2005 #

Road Running (Cummings Rd) 20:15 [3] 2.2 mi (9:12 / mi)

Weekly run with Casey.

Weight Training 15:00 [3]

Wall wgts 4 x 30
Squats 20
C • what happened, the snow melted... 2

Tuesday Dec 20, 2005 #

Skate Ski (KVN - skate) 52:00 [3] 10.8 km (4:49 / km)

Warm up, between intervals. Snow firmed up solid, but is a bit rough. Couldn't groom too harshly yesterday as the packed base is only a couple inches thick in places. That's ok unless you drag it up.

Skate Ski intervals 9:00 [4] 2.4 km (3:45 / km)

Snow faster than yesterday. More solid and could skate harder. Headlamp kept flashing off like a strobe -- rather distracting. The batteries may be low, or there could be a continuity problem. Will have device designer check it out next week.
Fastest lap 4:32

Monday Dec 19, 2005 #

Skate Ski (KVN - skate) 48:00 [3] 9.6 km (5:00 / km)

Skate Ski intervals 9:48 [4] 2.4 km (4:05 / km)

Two faster loops. Couldn't go all-out as the track was soft in spots and it was getting dark.
Fastest lap 4:48.

Sunday Dec 18, 2005 #

Skate Ski warm up/down (skate) 30:00 [2] 5.0 km (6:00 / km)

Skate Ski race (Trapps - skate) 48:00 [4] 10.0 km (4:48 / km)

Decided to try an early season race to see what needs work. Atypically, found I gained ground on the uphills and lost it going downhill. Wax wasn't quite matched to the conditions and I didn't put on any magic dust (ceraF), so that's why the skis were a bit slow. Last week's training at 10k' really helped the lungs on hill climbing. However, need lots of just plain speed work. Next week -- speed drills!

Saturday Dec 17, 2005 #

Skate Ski (KVN - skate) 1:00:00 [3] 10.0 km (6:00 / km)

Loops on the Fields and Pines. Easy workout before race tomorrow at Trapps.

Friday Dec 16, 2005 #

Skate Ski (Kingdom Valley - skate) 1:10:00 [3] 8.0 km (8:45 / km)

8" new snow. Groomed and skied everything. Fields are great, 3m wide; Pines good, 2m; upper hillside needs a bit more snow but has been groomed and skied and is ok. Everything is still soft and slow and needs to set up overnight. All wet areas are fine; pallets covered up nicely.

ytd 280 km (real snow)

Thursday Dec 15, 2005 #

Road Running (Cummings Rd) 20:20 [3] 2.2 mi (9:14 / mi)

Prestorm run with Casey. Planning on running at least once every week this winter along with skiing to keep running muscles in tune.
C • running 3

Tuesday Dec 13, 2005 #

Walking (Snowshoe) 25:00 [2] 1.0 mi (25:00 / mi)

Morning hike with Casey to end of hillside road. Checked out snowpack (4-8").
C • 3

Monday Dec 12, 2005 #

Weight Training 10:00 [3]

Wall wgts 5 x 20. Offset arms for V-1. Arms sore from last week.

Saturday Dec 10, 2005 #

Skate Ski (McCoy Park - skate) 3:00:00 [3] 30.0 km (6:00 / km)

Met up with Amy Fuller and skied McCoy Park on top of Beaver Creek at Vail. Weather maybe 20F and clear. Couple trails okay, but most ran side-hill without much imagination. Downhill ski areas don't seem to lay out xc trails very well. The elk didn't help the grooming by stomping up and down the trails, but at least they killed any snow snakes lying in ambush. Skied all day then finished with a run down a couple thousand vertical to the base village.

Note

Pretty beat up after 250+ km at 10,000', but a terrific training week to start the season. Best skiing was at Frisco Nordic (Buzzsaw), closely followed by Piney Creek atop Tennessee Pass (Fritz' Freeway).
C • yeah frisco! 2

Friday Dec 9, 2005 #

Skate Ski (Piney Creek - skate) 3:30:00 [3] 42.0 km (5:00 / km)

Ski area was officially open today, so we paid $10 to ski. For that we got 25 km of perfectly groomed trails and our private ski area. Had no trouble following each other today, as ours were the only tracks.

Thursday Dec 8, 2005 #

Skate Ski (Breckenridge - skate) 3:00:00 [3] 32.0 km (5:38 / km)

Really cold! Got down to -16F last night. Warmed up above zero today, but the snow stayed cold and slow. Didn't like the trails here. The lower trails wind amongst big ski house mansions, and the upper ones (in Siberia) are cut with sadistic pitches.

Wednesday Dec 7, 2005 #

Skate Ski (Frisco Nordic - skate) 3:45:00 [3] 38.0 km (5:55 / km)

Lower elevation today (9,200') to replenish the O2 supply. Weak sunshine and cold temps -- maybe 5F. Great trails. Cold snow made the skiing a lot of work. Would like to try the trails at 20F and we could really fly.

Tuesday Dec 6, 2005 #

Skate Ski (Colo Mountain College) 2:50:00 [3] 31.0 km (5:29 / km)

Skate. Nice trail system right on campus, no charge. Bit lower today, but still 9.9-10.3k'. Temp chilly, started below zero and ended up around 15F. Snow is really slow due to low temps.

Monday Dec 5, 2005 #

Skate Ski (Piney Creek - skate) 3:00:00 [3] 30.0 km (6:00 / km)

Staying at Lucy's at Tenessee Pass. Training at 10.2-10.8k'. Sucking wind trying to find O2. Nice trails, but a bit windblown. Area was groomed over the weekend, but is closed now.

Sunday Dec 4, 2005 #

Skate Ski (Vail Nordic - skate) 2:40:00 [3] 30.0 km (5:20 / km)

Morning of skiing before moving up to Lucy's. Raw with wind whipping down the golf course/ski trails.

Saturday Dec 3, 2005 #

Skate Ski (Vail Nordic (skate)) 2:00:00 [3] 22.0 km (5:27 / km)

Training week with Greg. This was a bonus day, as we were here for Lucy's wedding and snuck this in before the festivities. Plenty of snow, but not well packed, so skiing was slow and vigorous.

« Earlier | Later »